"Let food become medicine and medicine become food"
This is a famous quote from the ancient Greek doctor Hippocrates, who was named the father of western medicine.
He actually used garlic to treat some medical conditions.
And it's good that modern science has recently confirmed many of the beneficial health effects of this food.
Here are 11 garlic health benefits that have been scientifically proven based on human studies.
1. Garlic Contains Allicin Compound Has Very Strong Pharmaceutical properties
Garlic is an onion plant.
It is closely related to onions, shallots and leeks.
It grows in many parts of the world and is a common ingredient in cooking because its smell and taste are particularly delicious.
However, throughout ancient history, garlic's main application has been its use in health because of its medicinal properties.
All documents show that garlic is used by all major civilizations, including Egyptians, Babylonians, Greeks, Romans and Chinese.
The bottom part of the stem of the garlic tree grows into a tuber (called the head) consisting of about 3 to 20 small heads called cloves. Each garlic head usually has 10-20 cloves of garlic, may be more or less.
We now know that most of the garlic's health effects are due to one of the sulfur compounds being formed when a garlic clove is chopped, ground or chewed.
This compound is called allicin, and it is also the compound that makes up the characteristic smell of garlic.
Allicin enters the body through the gastrointestinal tract and travels throughout the body, and has a strong biological impact on the body.
Summary: Garlic is a plant plant belonging to the onion family, grown to make cooking aromas and bring health benefits. In garlic there is a high content of Allicin sulfur compound, which is proven to bring many health benefits.
2. Garlic Very Nutritious, But Very Little Calories
Garlic is extremely nutritious food.
1 serving of 28g garlic contains:
- Manganese: 23% of RDA.
- Vitamin B6: 17% RDA.
- Vitamin C: 15% RDA.
- Selen: 6% RDA.
- Fiber: 1 gram.
- And many minerals such as calcium, copper, potassium, phosphorus, iron and vitamin B1.
Garlic also contains a small amount of different nutrients. In fact, it contains almost everything we need.
This diet has 42 calories, including 1.8g of protein and 9g of carbs.
Bottom line: Garlic is low in calories and rich in vitamin C, vitamin B6 and manganese. It also contains a small amount of different nutrients.
3. Garlic Can Fight Disease Including Common Cold
Daily supplementation of garlic will help you strengthen your body's immune system.
A large 12-week study showed that daily garlic supplementation reduced 63% of colds compared to placebo.
The prolonged duration of cold symptoms also decreased by 70%, only 1.5 days, while the placebo group was 5 days.
Another study found that using a high-dose garlic extract (2.56g daily) could reduce 61% of days with colds or flu.
If you frequently catch a cold, you should add garlic to your diet. This can be extremely helpful to you.
Bottom line: garlic supplements help prevent and reduce the severity of common diseases like the common cold and flu.
4. The Active Compounds In Garlic Can Reduce Blood Pressure
Cardiovascular disease such as heart attack and stroke is the world's largest killer.
High blood pressure, or hypertension, is one of the most important dynamics of these diseases.
Human studies have found that daily garlic supplementation will have a significant impact on lowering blood levels in people with hypertension.
In one study, garlic extract at a dose of 600-1,500 mg was as effective as Atenolol, a drug that lowered blood pressure over a 24-week period.
In order to have the desired positive effects, you need to add garlic in a large amount. The amount of Allicin needed every day is equivalent to about 4 garlic cloves.
Constellation: the use of garlic in high doses can improve blood pressure in people with hypertension. In some cases, garlic supplements are as effective as regular medicine.
5. Improved Garlic Level Cholesterol, Can Lower The Risk of Heart Disease
Garlic can reduce total cholesterol and LDL cholesterol levels.
For people with high cholesterol, garlic supplements can reduce 10-15% of total cholesterol and / or LDL cholesterol.
Garlic has the effect of reducing LDL bad cholesterol, and good cholesterol has not changed.
Garlic does not reduce blood fat levels, another known risk factor for heart disease.
Bottom line: garlic supplements seem to help the body reduce overall cholesterol and LDL cholesterol, especially in people with high cholesterol levels. HDL cholesterol and blood lipid triglycerides do not seem to be affected.
6. Garlic Contains Antioxidant Can Help Prevent Dementia ( Alzheimer's )
Oxidative damage from free radicals contributes to the aging process.
Garlic contains antioxidants that can help protect the body against oxidative damage.
Using garlic at high doses can not only help increase human antioxidant enzymes, but also significantly reduce oxidative stress in people with high blood pressure.
The effect of lowering cholesterol, lowering blood pressure, and antioxidant properties, can help prevent common brain disease such as Alzheimer's dementia.
Summary: Garlic contains antioxidants that protect against cell damage and aging. It may reduce the risk of Alzheimer's dementia .
7. Garlic Can Help You Live Longer
The effect of garlic on human life is fundamentally unproven in humans.
But with the beneficial effects of important risk factors like blood pressure, it gives you a sense of garlic that helps you live longer.
In fact, garlic can resist infectious diseases is also an important factor, because the disease is a common cause of death, especially in the elderly and people with immune system function. outbreak of disorder.
Summary: Garlic has been known for its common effects on chronic diseases. So it gives you a perfect feeling and can help you live longer.
8. Workout Performance Can Be Improved By Supplementing Garlic.
Garlic is one of the earliest performance enhancers.
It is used in ancient cultures to reduce fatigue and enhance the workability of workers.
Most notably, it is used for Olympic athletes in ancient Greece.
Rodent studies have shown that garlic helps improve exercise. There are also some studies on humans that confirm this.
Subjects with heart disease taking garlic oil for 6 weeks reduced 12% of the highest heart rate, and improved their endurance.
However, there was also a study of nine cyclists who found no performance benefit.
Other studies show that exercise fatigue can be reduced with garlic.
Summary: Garlic can improve physical performance in laboratory animals and people with heart disease. The benefits of garlic for healthy people are not very convincing.
9. Eat Garlic Can Help Eliminate Heavy Metals In The Body
The sulfur compounds in garlic have been shown to protect the body against organ damage from heavy metal poisoning.
A four-week study in employees of a car battery factory (excessive exposure leads) showed that garlic reduced 19% of the blood lead level. It also reduces many clinical signs of toxicity, including headaches and blood pressure.
Eating 3 doses of garlic a day will result in even better results than D-penicillamine, which reduces symptoms.
Summary: in some studies garlic has been shown to significantly reduce lead poisoning symptoms
10. Garlic Can Improve Bone Health
Although no human trials have identified the effect of garlic on bone loss, rodent studies have shown that it can reduce bone loss by increasing estrogen in women. .
A study in menopausal women showed that eating 2 dry garlic cloves daily or using garlic extract of equal amount significantly reduced the signs of estrogen deficiency.
This suggests that garlic may have beneficial effects on bone health in women.
Foods like garlic and onions have also been shown to have beneficial effects on osteoarthritis.
Summary: Garlic may have some bone health benefits by increasing estrogen levels in women, but human studies to confirm this are necessary.
11. Garlic Is Easy To Add To Your Meals Helps The Round Up
This last thing is not a health benefit, but it is also very important.
In fact, adding garlic to the dish will help your dish increase flavor and more delicious. Especially soups and sauces.
Garlic is used in many forms such as minced garlic, finely ground, garlic extract or garlic oil.
For the best therapeutic effect, you should eat garlic 2-3 times / day, served with meals.
Allicin compounds only work when garlic is minced or crushed, ie raw garlic. Thus, garlic offers the most optimal health benefits, raw garlic. You cut or shred into the sauce, or add food processing ... etc.
Thousands of years ago, garlic was used for healing. With today's modern science, garlic has been shown to be one of the healthiest superfoods that has many health benefits. Therefore, you and your family have no reason not to add garlic to your family's daily meals.